Napa Cabbage, Shiitake and Pork Fried Rice
From Stephanie Witt Sedgwick
Serves: 4 to 6
1 tablespoon mild olive or peanut oil
4 medium scallions, white and light-green parts, cut crosswise into slices (1/2 cup)
1 medium carrot, cut into approximately 1/4-inch dice (1/2 cup)
8 ounces lean ground pork
1/8 teaspoon salt
4 ounces shiitake mushrooms (stems discarded), thinly sliced
8 ounces Napa cabbage, cut into strips 1-inch long and 1/2-inch wide
2 cups cooked rice, preferably sushi rice, but any brown or white variety will do
2 tablespoons low-sodium soy sauce, or to taste
2 tablespoons toasted sesame oil, or to taste
1 large egg, lightly beaten
Heat the olive or peanut oil in a large braising pan or wok over medium-high heat. Add the scallions and cook, stirring, for 2 minutes. Add the carrot; cook, stirring, for 3 minutes. Add the pork and salt; cook, stirring, until the pork just starts to lose its raw look. Add the shiitakes and cook, stirring every 30 seconds or so, for about 5 minutes, until the mushrooms soften and just start to brown. Add the cabbage. Cook, stirring, for about 5 minutes, until the cabbage wilts and softens. Add the cooked rice and mix well. Distribute the soy sauce and sesame oil evenly over the contents of the pan, stirring to combine.
When everything is well mixed, move the rice and vegetables to the edges of the pan, creating a well in the center. Pour the beaten egg into the well and scramble it until cooked. Mix the egg with the rice-and-vegetable mixture, breaking up any large clumps of egg. Taste, and add soy sauce and/or sesame oil as needed. Serve warm.
NUTRITION Per serving (based on 6): 290 calories, 14 g protein, 22 g carbohydrates, 16 g fat, 4 g saturated fat, 70 mg cholesterol, 310 mg sodium, 1 g dietary fiber, 2 g sugar
THE WICHITA EAGLE — Jan. 16, 2013
Lemon Garlic Israeli Couscous With Cauliflower
From Stephanie Witt Sedgwick
Serves: 7 or 8
2 cups dried Israeli couscous
Salt
3 tablespoons olive oil
2 tablespoons finely chopped garlic
12 ounces cauliflower florets, broken or cut into small pieces about 3/4-inch long at the widest point
1/2 cup homemade or no-salt-added chicken broth
Freshly ground black pepper
Finely grated zest and freshly squeezed juice of 2 lemons (4 to 6 teaspoons zest, 6 tablespoons juice)
1/2 teaspoon sugar
3 tablespoons finely chopped parsley
Prepare the couscous according to the package directions, making sure to add a pinch of salt to the cooking water.
Meanwhile, heat the oil in a deep 10-inch nonstick saute pan or skillet over medium-low heat. Add the garlic and a pinch of salt. Cook for about 8 minutes, until the garlic is soft, stirring frequently and adjusting the heat as needed to keep the garlic from browning. Add the cauliflower and stir to combine. Increase the heat to medium-high; add the broth, season with salt and pepper to taste, and cover. Cook for 7 to 9 minutes, until the cauliflower pieces are tender when pierced with a fork. Uncover and cook just until the broth has evaporated but the cauliflower still looks moist, about 1 minute.
When the couscous is ready, transfer it to a large bowl along with the lemon zest and juice, sugar and parsley. Season with salt and pepper to taste. Add the cauliflower and garlic, and toss to combine.
Taste, and adjust the seasoning as needed. Serve warm or at room temperature.
NUTRITION Per serving (based on 8): 210 calories, 6 g protein, 34 g carbohydrates, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 60 mg sodium, 1 g dietary fiber, 2 g sugar
THE WICHITA EAGLE — Jan. 16, 2013
Twice-Baked Curried Potatoes With Savoy Cabbage
From Stephanie Witt Sedgwick
Serves: 6
1 tablespoon olive oil
5 teaspoons unsalted butter, or more to taste
11/3 cups finely diced onion (about 6 ounces)
Salt
8 ounces savoy cabbage, cut into approximately 3/4-inch dice
1 tablespoon sweet curry powder, or your favorite curry powder
21/2 pounds baking or russet potatoes, baked until tender, flesh scooped out, shells discarded or reserved for another use (11/2 pounds of cooked potatoes)
6 ounces plain nonfat yogurt
1 cup homemade or no-salt-added chicken broth, or more as needed
1/2 teaspoon sugar
2 tablespoons finely chopped cilantro
Freshly ground black pepper
Grease six 6-ounce ramekins with nonstick cooking oil spray and place them on a rimmed baking sheet lined with aluminum foil. Preheat the oven to 350 degrees.
Heat the oil and 3 teaspoons of the butter in a large nonstick saute pan or skillet over medium-high heat. Add the onion and season with salt to taste. Reduce the heat to medium; cook for 6 to 7 minutes, until the onion is very soft. Add the cabbage and cook, stirring every minute or so, for 6 to 8 minutes, until the cabbage is soft. Add the curry powder; cook, stirring, for 2 minutes.
Use a potato masher or large spoon to mash the baked potato flesh in a large bowl. (Small lumps are fine; just make sure to break up any large ones.) Add the cabbage mixture and the yogurt. Stir to combine well. Add the broth, sugar and cilantro. Mix well; season with salt and pepper to taste, and thin with additional broth.
Either spoon the mixture into a piping bag or a resealable plastic freezer bag with the corner cut off, and pipe the mixture decoratively into the ramekins; or spoon the mixture directly into the ramekins. Melt the remaining 2 teaspoons of butter in a small dish in the microwave or the preheated oven. Brush the top of the potato mixture in each ramekin with the butter.
Bake for about 20 minutes or until the potato mixture is lightly browned around the edges. Allow to sit for 5 minutes before serving. Serve hot.
NUTRITION Per serving: 190 calories, 5 g protein, 31 g carbohydrates, 6 g fat, 3 g saturated fat, 15 mg cholesterol, 110 mg sodium, 4 g dietary fiber, 5 g sugar
THE WICHITA EAGLE — Jan. 16, 2013
White Bean, Andouille and Kale Soup
This soup profits from being prepared a day in advance, covered and refrigerated; taste after reheating, and adjust the seasoning as needed. If the soup has thickened too much, add water or broth to reach the desired consistency.
2 tablespoons olive oil
3/4 cup diced onion (from 1 small onion)
1 medium carrot, cut into approximately 1/4-inch dice (1/2 cup)
1 rib celery, cut into approximately 1/4-inch dice (1/2 cup)
Salt
8 ounces fresh andouille sausage, casings removed
3 ounces peeled, seeded winter squash, such as butternut, cut into approximately 1/2-inch dice
1 medium potato, peeled and cut into approximately 1/2-inch dice (6 ounces)
1/2 cup canned no-salt-added chopped Italian-style tomatoes, drained
One 15.5-ounce can no-salt-added Great Northern beans, drained and rinsed (12/3 cups)
1/3 cup uncooked basmati or long-grain white rice
6 cups homemade or no-salt-added chicken broth, or more as needed
Freshly ground black pepper
4 ounces kale, baby kale or Swiss chard, thick stems removed and discarded, leaves torn into approximately 11/2-inch pieces
Water, as needed
Heat the oil in a 4-to-5-quart soup pot over medium-high heat. Add the onion; cook for about 3 minutes, until the onion starts to soften. Add the carrot, celery and salt to taste; cook, stirring, for 3 minutes. Add the andouille; cook for about 5 minutes, until the sausage appears to be cooked, using a spoon to break up any clumps. Add the squash, potato, tomatoes, beans, rice and broth. Season with salt and pepper to taste. Bring the broth to a boil, then cover the pot and reduce the heat to medium-low. Cook for about 20 minutes, adjusting the heat so the broth maintains a very slow boil, until the rice is cooked through and the potatoes are tender.
While the soup is cooking, bring a pot of salted water to a boil. Add the kale and cook for 2 minutes. If you’re using baby kale or chard, cook for 1 minute. Immediately pour into a colander to drain.
When the soup is ready, add the blanched greens and stir to combine. Taste, and adjust the seasoning as needed. If the soup is too thick, thin with water or additional broth.
NUTRITION Per serving (based on 8): 220 calories, 10 g protein, 24 g carbohydrates, 10 g fat, 3 g saturated fat, 35 mg cholesterol, 370 mg sodium, 5 g dietary fiber, 3 g sugar
THE WICHITA EAGLE — Jan. 16, 2013
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